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Tips for Losing Weight – Kingston, MA

Joseph Coupal - Friday, April 21, 2017

Fit Factory, Kingston, MAAs you get older and busier, it gets harder and harder to lose weight and to stay active and motivated. But, for both your mind and body, it is very important to get in your daily exercise and keep the weight off.

Here are some tips for weight loss:

  1. Use the scale once a week, not once a day, and address weight gain when it starts by working out or adjusting food intake.
  2. Keep a food journal. Writing down the food that you eat will make controlling your eating habits easier.
  3. Continue to exercise. If it gets too cold for activities outdoors, join a gym. The camaraderie and the scope of exercise class options can help keep you motivated. When you are exercising with others, and you are having fun in group ex classes, it is easier to exercise.
  4. Make time to relax. Life can be stressful, and stress can lead to weight gain.
  5. Enjoy active family activities. Instead of watching a movie, try going for a walk or bike ride, go for a family swim or play a family volleyball game.

These tips can help you stay healthy and active. The key to maintaining healthy weight is in sticking with a healthy lifestyle. Just because you are busy, a healthy lifestyle should be maintained.

For help with weight loss and fitness goals, contact Fit Factory in Kingston, MA.

Lose Weight with Interval Training – Kingston, MA

Joseph Coupal - Wednesday, March 22, 2017

Fit Factory, Kingston, MAInterval training is growing in popularity and is considered to be one of the most effective training methods. Particularly in competitive sports, interval training is used to enhance physical performance. But it also offers many benefits for recreational runners and beginners. The main thing is to choose the right intervals. In today’s blog post, we show you what the best intervals for you are and why you should definitely include interval training in your routine.

What are interval runs?

Interval training is a type of training in which short periods of high-intensity work alternate with less-intense recovery periods. By adjusting the individual intervals, you can easily control the difficulty of the session. There are two ways to do this: by the duration or intensity of the work and recovery periods, and by the total number of intervals. When you change one of these parameters, you also change the stress on your body.

Weight loss through interval training

The high intensity of the work periods increases the training stimulus experienced by your muscles. In this way, you achieve a much greater training effect in the same amount of time as a moderate distance run. One of the biggest advantages is that you burn tons of calories in a relatively short time. Your muscles require a lot of energy after the intense workout for the recovery and regeneration process. Due to the “afterburn effect,” your metabolism remains elevated after your workout and you continue to burn additional calories.

What should your run intervals look like?

Interval training is usually considered to be a high-intensity and extremely strenuous training method. That is why it is often mistakenly assumed that interval runs are only for advanced runners. But aerobic intervals, as they are called, offer beginning runners an excellent opportunity to benefit from the many positive effects of an interval training session.

The right way to do intervals:

Warm-up:
Because the work period of the intervals puts a lot of strain on your muscles you have to warm up properly. A moderate 10-15 minute run is enough to warm up your body and prevent injuries. You should choose a pace where you can carry on a conversation without difficulty.

Intervals:
The work period lasts 15 seconds. You should run at a submaximal sprint (90% of your maximal sprint) or, in other words, not quite full speed. This is followed by a recovery period consisting of 45 seconds of slow walking. The whole session lasts 15 minutes, meaning you run 15 intervals in total.

Cool-down:
After the last interval, you should walk slowly for ten minutes.

It is important that you don’t overdo it when running intervals. Make sure to rest for one or two days after the session before doing your next workout. At the start, running intervals once a week is enough. Once you get used to it you can start doing 20-second work periods and 40-second recovery periods.

For more weight loss tips, contact Fit Factory.

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Personal Training to Lose Weight For Summer - Kingston, MA

Joseph Coupal - Thursday, March 02, 2017

Fit Factory, Kingston, MAHere are some fitness training tips to help you get the body you want by this summer.

  1. You can’t out-train a bad diet.  Start eating fresh and home cooked foods and eliminate fast food immediately.
  2. Be smart when eating out, make the right choices; order extra veggies instead of the rice or pasta or potatoes that may come with your entrée. .
  3. Drink water. A dehydrated body will not lose fat. Shoot for 50% of your bodyweight in ounces. If you weigh 150 lbs, try to drink 75 ounces of water.
  4. To burn the most fat in the least amount of time do full body circuit training workouts with minimal rest in between.  
  5. Don’t take fat loss advice from just anyone.
  6. Your thoughts dictate your actions and your mindset. Focus on what you want (Nice abs, tight and toned legs and arms) rather than what you don’t want.
  7. Doing exercise with someone else, like a personal trainer or a friend, is one of the best ways to stick to a workout program.
  8. Always make sure your exercise program is constantly changing in some way so your body never hits a plateau. This means changing the intensity, adding more weight or doing more reps.  Bootcamps and interval training are great for this.
  9. Aim for 4-6 meals a day spread out every 2-3 hours.
  10. Seek a personal trainer to help you achieve your goals especially in areas you are weak in.
  11. Turn off the TV and go for a walk.
  12. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight.  Don’t become complacent.  
  13. It takes way more energy to be positive than negative. Choose to consciously be optimistic and positive and you will attract more good things in life to you.
  14. Find alternative ways to stay active that are fun for you and others
  15. Comfort zones are meant to be broken out of.  Performing uncomfortable tasks, activities and new habits will help you create more confidence in yourself and the self-esteem to keep losing weight and working hard.
  16. Try to get 7-9 hours of sleep each day.
  17. With a Heart Rate Monitor you check out how many calories you burn every workout.  This is a great way to monitor your intensity and make sure you are “bringing it” to each and every workout!
  18. If you track your food intake and control your calories you will inevitably lose weight.  
  19. When working out for fat and weight loss stick with compound exercises that hit multiple muscle groups such as a squat and press, pushups and lunges and curls.

For more information or assistance with your weight loss and fitness goals, contact Fit Factory in Kingston, MA.

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Fitness Myths, That are Just Myths, Part III - Kingston, MA

Joseph Coupal - Thursday, February 16, 2017

Fit Factory, Kingston, MAFor every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. Letting go of these fitness misconceptions will help you get better, faster, stronger, and more powerful.  This blog will cover 3 busted myths, and we’ll cover the next three in next week's blog. To see last week's busted myths, click here.

Myth #7: Sweating a ton means you worked your ___ off.

Truth: Not necessarily. You sweat because your core temperature increases. Yes, your muscles create heat when you exercise so a tough workout will increase your internal temp but it also has to do with the temperature you’re working out in. For example, you’re not going to sweat as much in 40-degree weather as you would in 80-degree weather.

The humidity in the air also plays a role. It’s not sweating that cools you off, it’s the evaporation [of sweat]. You’ll feel like you’re sweating more when it’s humid because sweat can’t evaporate. This is also a reason to be careful exercising in hot, humid climates, because your body temperature will keep increasing.

Myth #8: Crunches are a great exercise for your abs.

Truth: Meh. Crunches probably aren’t going to hurt your core strength, but they’re not the most efficient exercise you can do to strengthen your midsection. Your ab muscles are designed to work most effectively when you’re standing upright. Of course, there are plenty of great abs exercises that aren’t completely upright, but there are standing abs moves that will set your whole core on fire.

Myth #9: You have to do at least 20 minutes of cardio to make it worth your while.

Truth: You can get an amazing cardio workout in less time by utilizing high-intensity interval training. High-intensity cardio challenges the respiratory system to work efficiently to deliver oxygen to working muscles. If the system is stressed hard enough, it doesn’t require a lengthy workout for results. Plus, high-intensity training creates an afterburn effect, meaning you continue burning calories after you’re done. One approach is 20 seconds of hard work, 10 seconds of rest for eight rounds total, which adds up to a four-minute routine.

Check in next week for fitness myths 10-12 that are Busted! For more information on weight loss and fitness, contact Fit Factory.

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Fitness Myths That are Just Myths, Not Fact - Kingtson, MA

Joseph Coupal - Thursday, February 02, 2017

Fit Factory, Kingston, MAFor every two fitness truths, there’s a lie, and sometimes it’s hard to determine which is which. Letting go of these  fitness misconceptions will help you get better, faster, stronger, and more powerful.  This blog will cover the first 3 and we’ll cover the rest in subsequent blogs.

Myth #1: Strength training will make you bulk up.

Truth: It’s pretty hard for women to bulk up from a normal strength-training routine because they don’t have as much testosterone as men (the difference in this hormone level makes men more prone to bulking up). In fact, if weight loss is your goal, strength training can actually help you lean out, but you have to keep your nutrition in check, too. Muscle is metabolically active. Simply maintaining lean muscle mass requires higher energy. So, the more lean muscle you have, the more calories your body will burn at rest.

Myth #2: You can focus on losing fat from certain body parts.

Truth: Spot-training is not a thing. Fat cells are distributed across your entire body. If you want to lose fat from a specific spot, you need to lose overall body fat. High-intensity interval training can work wonders—after an intense workout, your body needs to take in oxygen at a higher rate to help it return to its natural resting state. This process requires the body to work harder, burning more calories in the process. Incorporating strength training can help you hit your goals too, since having more lean muscle will help your body burn more calories at rest.

Myth #3: Doing lots of cardio is the best way to lose weight.

Truth: If your goal is weight loss, logging endless miles on the treadmill isn’t always the best approach. Yes, traditional cardio workouts will help create a day-to-day calorie deficit (in addition to a healthy diet), which is essential for losing weight. But in the long-term, since having more lean muscle mass helps your body burn more calories at rest, you’ll be adding to this deficit without doing a thing. A combination of both high-intensity cardio and strength training is a good idea. And don’t forget, when it comes to weight loss, having a smart nutrition plan is key.

Check in next week for fitness myths 4-6 that are Busted! For more information on weight loss and fitness, contact Fit Factory.

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Health and Fitness Tips for Busy People - Kingston, MA

Joseph Coupal - Thursday, January 19, 2017

Fit Factory, Kingston, MAWeight Loss and healthy habits are hard enough, but when you are a busy business person and always on the go, making healthy decisions and finding the time to exercise can be even more difficult. As business people, it’s easy to forget that you have to take care of yourself too. Leading a healthy lifestyle will benefit both you and your business in the long run, healthy people tend to be happier and more productive.

When traveling: Pick a hotel that has a gym, but if that’s not possible buy a guest pass at a local gym for a nominal fee. Also, travel with resistance tubing. It’s cheap, light weight with it you can get a thorough full body workout even in the smallest hotel room.

Consider a healthy meal-delivery program. This takes all the guesswork out of weight loss and weight management. A great, fresh, gourmet, low calorie, meal can get you through the busiest days and the craziest schedules without gaining weight.

Sleep. Find a way to get more sleep.  Sleep will not only help you trim down your waistline but it will enhance your overall health exponentially. Schedule in sleep hours like you would schedule important meetings. Do not compromise sleep. 7-8 hours a night is ideal. You’ll notice that you not only feel better, but you will perform better at work.

Creating time for exercise with your busy schedule is crucial to maintain a healthy body and a sharp mind. Try to block out a minimum of four 30 – 60 (minute) exercise sessions a week. One session on the weekend, one session in on the lunch hour, one in the morning before work, and one in early evening after work often works best for busy people.

Multitask. Although this is not ideal, I have been guilty of it many times and for busy people it can be a necessary evil.

  • Carry on business conversations while you’re climbing stairs on the StairMaster.
  • Answer e-mails while peddling away on the bike.
  • Read or dictate business proposals and briefs while you’re busting it on the treadmill.

Motivation. Often with ambitious business people, fitness can fall by the wayside. Keep your physical health a top priority by writing down all the benefits fitness will provide in all facets of your life.  Whatever your reasons, post them around your home and office then refer to them when you feel like skipping out on your workout.

Business lunches and dinners can hurt your weight-loss/weight-management routine. Here are a few strategies to help get you through:

  • Pick a healthier restaurant so, at the very least, you’ll have low-calorie options.
  • Schedule business dinners earlier in the day to avoid consuming high-calorie meals right before bedtime. In addition, earlier meals mean no cocktails which will save calories.

Knowledge is power. Educate yourself on calorie counting and label reading so you can make informed choices that effect powerful results and positive change.

For more information on fitness and weight loss, contact Fit Factory.

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Happy New Year 2017 from Fit Factory in Kingston, MA!

Joseph Coupal - Friday, January 06, 2017

Fit Factory in Kingston, Braintree, MAA fresh new year has arrived once again. It’s the time to be thankful for everything we have and for everything we have achieved in the past year. But it is also time to start new, start strong, and accomplish everything we want to do this year.

It is also time for us to say “Thank You” for our success last year. If you are an existing associate, we have enjoyed working with you. If we are just embarking on a new relationship with you in 2017, we look forward to the opportunity. We are excited for what we all can achieve in 2017.

The New Year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals. – Melody Beattie

Happy New Year from Fit Factory!

Tips to Lose Weight in Your 50’s, 60’s and Beyond, Part II – Kingston, MA

Joseph Coupal - Thursday, December 15, 2016

Fit Factory, Kingston, Braintree, MAHere are some expert-approved tips that will help you change your diet, lose weight, and set you up for better health in your 50’s, 60s, 70s, and beyond. Last week we blogged about tips 1-3.

Tip No. 4: Load up on protein.

If ever there was a time to focus on getting enough lean protein, it's now. There is some evidence that older adults need more protein. A study found that increasing protein intake could help older adults build muscle. That can help counteract age-related muscle loss.

Aim for roughly 30 grams at each meal and more if you tend to crave carb-rich foods. Not only does adequate protein help support muscle growth and repair (which, when coupled with resistance training, will help increase metabolic rate and overall calorie burn), but it's also more satiating than carbs and fats, meaning you'll be less likely to reach for unhealthy snacks.

Tip No. 5: Be patient.

While it's just as possible to reach your healthy weight at 60-something as it is when you were 20-something, it might take a little longer. You might not be able to push yourself as hard as you'd like to during workouts, leading to a lower calorie-burn than you used to hit. Or, you may not be as strong as you once were, prompting you to lift lighter weights (also lowering that calorie-burn number you see on your heart rate monitor).

If you stick to a healthy diet and exercise plan, your weight will take care of itself over time.

Tip No. 6: Stretch yourself.

The more flexible you are, the more you will enjoy any physical activity you do and the less chance you'll have of hurting yourself. And at 60+, a less active lifestyle and an increase in aches and pains can make your flexibility plummet. Consider taking a yoga class or even simply adding a few stretches to your day, particularly after you've taken a walk or warmed up your muscles in some other way.

Tip No. 7: Change your attitude.

If you've got phrases like "Gaining weight is part of the aging process" or "Everybody my age is overweight" on repeat, it's time for new mantras. It's important to avoid slipping into a mindset that will prevent you from losing weight.

Last week we offered tips 1-3, you can see them here. For more information on losing weight as you age, contact Fit Factory in Kingston, MA.

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Tips to Lose Weight in Your 50’s, 60’s and Beyond - Kingston, MA

Joseph Coupal - Thursday, December 08, 2016

Fit Factory, Kingston, Braintree, MAHere are some expert-approved tips that will help you change your diet, lose weight, and set you up for better health in your 50’s, 60s, 70s, and beyond. Stay tuned next week for tips 4-7.

Tip No. 1: Focus on fat loss, not weight loss.

Forget about stepping on the scale. As you age, you cannot afford to lose muscle, organ tissue, or bone mass, which means focusing on the number on the scale is especially inappropriate. Instead simply measure your waist size. The general rule of thumb is that your waist size should be no more than half your height. So, a woman who's 5' 4" (or 64 inches) should have a waist size no larger than 32 inches; a man who's 5' 9" (or 69 inches) should have a waist no larger than 34.5 inches.

Tip No. 2: Drink plenty of water.

This is a tip for anyone trying to lose weight and boost overall health, but it's especially important as we get older. That's because as we age, the hypothalamus (which controls our hunger and thirst) becomes desensitized, dulling our thirst signals.

Plus, many older people avoid drinking water so they can avoid running to the bathroom constantly. This is especially true for men with prostate issues and women with bladder limitations.

Since water is key for digestion and metabolism—and our bodies can easily mistake thirst for hunger, which causes us to eat more than we actually need—it's important to make sure you're getting enough. You might set an alarm on your phone at regular intervals so you're reminded to keep sipping throughout the day.

Tip No. 3: Add strength training to your routine.

Muscle mass decreases with age. (At age 50, you've got about 20% less muscle mass than you did when you were 20, and unfortunately it only goes downhill from there.) You also know that muscle loss equals a slower metabolism, which explains why you're more likely to put on (and hold on to) those extra pounds that seem to creep up with every birthday. But there is something you can do about it: lift weights.

Of course, if you don't have a consistent weight training regimen, you'll want to start slowly and lift light weights; this will give your body time to adapt without placing too much strain on your muscles or joints and help you avoid injury.

However, don't get too comfortable with an easy resistance-training program. It is important to aim to gradually increase the amount of weight you lift. It's critical that significant resistance exercise be incorporated into any fat loss plan over age 60.

You know you're lifting the right amount of weight if you can just barely make it to the end of your repetitions before needing to rest.

Next week, see our blog for tips 4-7!

For more information on losing weight as you age, contact Fit Factory in Kingston, MA.

Fox News

Reach Your Fitness Goals by Being Specific –Kingston, MA

Joseph Coupal - Friday, December 02, 2016

Don't wait for the perfect time to start working out and living a healthy life. There will always be something to make you say: "I'll start next week, month, year." Now is as good a time as any to start a healthy lifestyle And, don't just work out for the sake of working out. Goals and plans give you direction, a way to measure progress and also keep you motivated. Set goals, make a plan and go!

Here are a few tips to guide you and keep you on track to meet your fitness goal:

Specific:

"I want to get healthy" and "I want to get in shape" are too generic. Instead, try "I'll run a half marathon next spring." I'll earn a black belt in karate" or I'll lose 55 of my current body weight within 10 months."

Measureable:

Setting a measurable goal is key to achievement (and determining when it's been accomplished). Measure goals in time, weight, percentage or even clothing size!

Achievable:

It's good to shoot for the starts, but don't be too extreme. Likewise, a goal that's too easy is not very motivating. Know your potential and limits.

Relevant:

Set goals that are important to you and are relevant to your long-term personal vision.

Time-Bound:

Include an endpoint. There is no greater motivator than a deadline. Set both short and long-term goals. Short ones are more motivating (stepping stones) and once you've achieved them, they can give you inspiration for your long term goals.

What to include in your plan

  • Cardio - Walking, swimming, running, cycling, stair climbing or aerobic classes
  • Strength - Bodyweight training
  • Flexibility - yoga

Don't forget to keep track of progress, sleep hydration and nutrition.

For more information on setting fitness goals, contact Fit Factory in Kingston, MA

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Fit Factory Kingston

101 Kingston Collection Way
Kingston,
MA 02364
Email: info@fitfactoryma.com
Phone: 781-585-3000